Massage lessons for beginners: free videos for home study. How to do a massage correctly? Basic rules and techniques of massage for back and neck movements

During the day, every second we test our back's strength: we hold it in an upright position when standing and walking, we bend it, lift it, turn it, twist our torso, sit in an uncomfortable position, and carry heavy loads. Our muscles are constantly in good shape, excited and contracted under the influence of impulses coming from the central nervous system, and the spine experiences great overload. Sometimes the safety margin provided by nature is not enough, and pain, stiffness, spasms appear, and pathological processes in the musculoskeletal system develop.

To prevent such painful symptoms from becoming habitual, you need to learn how to relieve growing tension in a timely manner. And for this there is nothing better than a back massage.

Indications

In the absence of obvious contraindications, the procedure will bring great benefits to both a completely healthy person and someone who has serious health problems. To an uninformed observer, it may seem that the hands of a massage therapist affect only the superficial structures of our body. In fact, at this time all components of the body are involved, complex mechanisms of self-regulation and recovery are launched. A general massage of the back area is prescribed to:

Medical science confirms the preventive and therapeutic effect of this massage procedure and recommends it for:

Light back strokes are even performed on late-term pregnant women or women in labor to relieve pain and tension during contractions. In this condition, as well as with mastopathy and breastfeeding, the procedure cannot be performed lying on the stomach: the woman should sit on a chair or lie on her side.

Photo:

The procedure has no age restrictions. It is prescribed to the child starting from seven weeks. Back massage for him is an early training that will help the baby learn to hold his head confidently, strengthen the muscle corset and spine, preparing the child for sitting, crawling, standing independently and the first steps. Special daily gymnastics will complement and consolidate the results obtained.

In what cases should you not do a massage?

Massage is a powerful tool that can cause serious changes in the human body. These changes are not always positive and in some cases can lead to serious deterioration in health.

elevated temperature;
acute inflammatory processes;
rickets;
bone tuberculosis;
heart disease;
hepatitis;
uterine fibroids;
oncology;
atherosclerosis;
heart failure;
hypertensive crisis;
bleeding of various origins;
alcohol and drug poisoning;
problems with the kidneys and gall bladder;
acute pain in the abdomen or behind the sternum.

Massage with caution areas with protruding moles, warts, fresh wounds, and scratches. In case of kidney stones, intense pressure on the kidneys is avoided.

For young mothers, massage is indicated to strengthen and restore the functionality of the back muscles, which have been subjected to enormous stress throughout pregnancy. But the procedure can be performed only a month after childbirth or six months after a cesarean section, having previously visited a doctor.

Preparing for the session

The history of classical massage has its roots in the Buddhist temples of the Ancient East, where the healing procedure was equated to a sacred religious rite. Before the session, the patient and the massage therapist had to clear their heads of extraneous thoughts, read certain mantras and fully concentrate on the exchange of energy in order to achieve a divine state of consciousness.

Now the procedure does not require such complex preparation, but some measures to enhance its effectiveness are still worth taking:

It is important that the patient mentally tunes into the procedure and does not treat it with distrust or skepticism. As observations have shown, a focus on results greatly enhances the therapeutic effect of massage. The procedure can be carried out in the morning, for vigor, or in the evening, to restore energy after a working day.

Anatomy of the spinal muscles

In order for the procedure to have a therapeutic effect and not turn into ordinary useless stroking, the massage therapist must have knowledge of topographic anatomy. Knowledge about the location and structure of muscles is especially important, since these structures receive the main impact during the session.

Different in appearance, size and function, on the back they cover the area from the pelvis to the neck in a dense multi-layered array.

The deep muscles are paired, located in three layers:

lowest are the interspinous, intertransverse and levator ribs structures;
the transverse spinalis muscle runs through the center, the different-sized bundles of which form independent functional groups: semispinalis, multifidus and rotators;
superimposed on top are the splenius muscles of the head and neck, as well as the erector spinae muscle; the latter at the level of the lumbar zone is divided into three parts: iliocostal, longissimus and spinous.

Photo: deep muscles

All of them form the basis of the back muscles and perform important functions: they straighten the neck and head, provide the ability to rotate them in different directions, are responsible for the stability of the spine, straightening, tilting, turning it, nourishing and protecting bone and cartilaginous structures.

Flat superficial back muscles are attached to the bones of the shoulder girdle and are located in two layers:

the first is formed by the trapezius and latissimus muscles;
the second - the major and minor rhomboids, the superior and inferior serratus extensors of the back, as well as the levator scapulae muscle.

Photo: superficial back muscles

These structures bring the arms to the body, pull the body when hanging on a sports apparatus, tilt the head back, hold the back in an upright position, are responsible for its flexion, extension, bending to the side, lift, rotate and bring the shoulder blades closer to the spine.

Scheme of massage movements

A professional, unlike an amateur, will perform all movements along strictly defined massage lines. They are planned taking into account the location of the muscles, spinal column, internal organs, nerve bundles, skin density, direction of blood and lymph flow. On the back, all movements are carried out according to the diagram shown in the picture:

From the sacrum area (number 9) along the spinal canal through the rectus muscles and serratus muscles (6) to the shoulders.
From the sternocleidomastoid zone (1) to the shoulder blades, covering the upper edge of the trapezium.
From the lumbar region through the latissimus muscles (7) to the armpit area.
From the deltoid structures (4) to the shoulder blades.
From the buttocks to the shoulder body, crossing the latissimus muscles, and back. This trajectory is due to the two-way movement of lymph in this zone.
From the sacrum towards the oblique muscles (10) of the abdomen.
On the lumbar region clockwise.

Massage lines

Typically, masters massage the entire surface of the back, simultaneously working the lines on both sides of the spine. But some people prefer to divide the massaged area into sections: standing to the left of the patient, they work with the right side of his body and vice versa.

Oils used

Of the many massage products on the market, a professional will most likely choose oil. Created on the basis of natural ingredients, it is quickly absorbed, moisturizes the skin, provides the necessary slip, has a pleasant smell, heals and relaxes the body. Judging by the reviews, the following oils have a good effect:

olive: rich in vitamins A, C, E, it perfectly nourishes and moisturizes the skin, especially dry and sensitive skin, and has hypoallergenic properties;
apricot: fights cellulite and dermatological problems thanks to the minerals and vitamins included in its composition, perfectly tones, smells pleasant;
sesame: the basis of this product is linoleic acid, which is famous for its regenerating effect, eliminates inflammation, removes toxins, and restores cells.

Essential oils in their pure form cannot be applied to the skin. But a few drops added to the basic natural base have their effect on the human body:

Before using the product, pay attention to its composition. The basis should be natural mineral, or even better, plant components. Vitamin complexes and a moderate amount of essential substances are acceptable as additives. The presence of preservatives, thickeners, fragrances and other artificial ingredients is not welcome: their effect on the skin, enhanced by massage techniques, can lead to the development of severe allergic reactions. Before the first session, test the oil for absorption and individual intolerance by applying a small amount of the composition to the elbow.

Aids

In addition to oils, various cosmetic derivatives are used to prepare the skin for massage: creams, gels, emulsions. During the treatment procedure, they are replaced with anti-inflammatory ointments prescribed by the doctor. Extracts from medicinal plants - sports shoes - are made especially for athletes. Red – warms, as it contains pepper and camphor, blue, based on menthol, – cools.

But you can also do a massage using folk remedies:

Honey is a product rich in vitamins and microelements, is quickly absorbed and has a healing effect on a sore back. It is applied in a thin layer to the skin, pressed onto the sticky surface with the palm of your hand, and then sharply torn off. Movements are performed along massage lines, avoiding impact on the lymph nodes and spine. The procedure fights diseases of the musculoskeletal system, respiratory system, and nervous system.
Salt - rock or sea, mixed with vegetable oil, has an anti-inflammatory and fat-burning effect, fights salt deposits and subcutaneous tissue. Massage with this remedy eliminates pain due to osteochondrosis, relieves tension in the back muscles, and reduces the withers - a formation in the area of the 7th cervical vertebra.

Relief occurs after the first procedure, but a course of 10–15 sessions will help completely restore the health of your back.

What are the types of back massage techniques?

Historians have proven that massage techniques were familiar even to primitive people, as evidenced by rock paintings found in their sites. Even then, people used the strength and energy of their hands to get rid of pain and fatigue by rubbing or kneading the problem area. The art of massage has not sunk into oblivion, but, on the contrary, has become even more popular, enriched with new effective techniques that have become known all over the world. Nowadays, the popular types are:

Classical

This technique is more popular than others. In the absence of obvious contraindications, it will be useful for both infants and adults. It is practiced as a preventive or therapeutic agent, and the list of indications for the procedure is quite wide.

The execution algorithm is simple and contains basic techniques familiar to everyone. The massage begins by working on the sacral and lumbar zones, directing movements to the nearest lymph nodes. Then they gradually move upward, covering the pectoral and CVZ, the scapula area, the deltoid and trapezius muscles.

Massage techniques for men and women are the same. But, since male muscles are more voluminous, the force of pressure, intensity of movements and duration of the procedure should be greater.

Medical

Prescribed for back pain, pathological changes in muscle structures, problems with the spine such as osteochondrosis, protrusions, spondylosis, hernias, atrophic processes of cartilage tissue, scoliosis. The procedure is performed using classical techniques, strictly adhering to a certain pattern of massage movements, the direction of which coincides with the flow of blood and lymph:

from the quadratus muscles of the lumbar area, movements are performed towards the nearby inguinal lymph nodes;
from the chest area they go to the armpit;
from the cervical-collar zone - to the clavicular.

It is worth considering that the main effect should be on muscle tissue, and not on bone tissue. Therefore, under no circumstances should you touch the spine itself: only a chiropractor can correct it.

The first procedure should not last more than 10–15 minutes; after the discomfort disappears, the session is extended. The treatment course is repeated at least 2 times a year, and if the problem worsens, every month.

Thai

One of the ancient techniques was invented 3000 years ago in China. The monks then took it to Thailand, reworking it and adding reflexology and yoga techniques. heals the body and spirit, restoring energy channels.

The procedure technique differs from the European one:

The exposure is carried out through clothing.
The patient does not lie on the couch, but on the floor on mats.
The massage therapist does not use any oils or creams. The only tools at his disposal are fingers, hands, elbows, knees and even feet (more details in the article: “”).

According to Eastern philosophy, the earth is the main source of energy, so the procedure begins with a relaxing foot washing and treatment of the active points of the feet. Then they move to the back, performing gentle pressure, kneading and stretching along the energy meridians. Painful and problematic areas are carefully treated. Massaging the longitudinal muscles of the back allows you to correct the position of displaced vertebrae, so a crunching sound is often heard during the procedure. The effect is complemented by special yoga exercises.

Chinese

Eastern philosophers claim that the vital energy Qi permeates the entire Universe, including the human body. These flows move along special channels - meridians. Where the flow is disrupted, a problem, a pathology, arises. The purpose of massage is to remove the obstacle and adjust the internal forces of the body to fight diseases. Chinese specialists do this using:

It is believed that this stone is able to relieve pain, cleanse blood vessels, accelerate tissue regeneration, and calm excited nerves. Its therapeutic effect is enhanced by massage techniques: pressing, rubbing and kneading in the area of active points and along energy meridians. The bruises, redness and bruises that appear after such exposure become a kind of map, after “reading” which the massage therapist will make the correct diagnosis.

Only a specialist can do Chinese back muscle massage correctly. A procedure performed with poor technique will most likely cause the opposite effect: the tissues will retain tension, which sooner or later will lead to overwork, stress, and a nervous breakdown.

Thematic material:

Bamboo chopsticks

The back is massaged not only with hands. Creoles, inhabitants of the island of Mauritius in the Indian Ocean, have been using “cho” - bamboo sticks of different diameters - for this purpose for 5,000 years.

To begin with, the largest sticks will be useful. By performing rubbing, pressure and vibration, the master warms up the back muscles. Then he works them with sticks of smaller diameter, increasing the speed and depth of impact. As a result, rhythmic tapping is performed up to 120 times per minute, interspersed with palm stroking.

This massage is often chosen by girls, as it promotes weight loss, providing a lymphatic drainage effect, eliminating fat deposits, cellulite, making the skin beautiful and elastic. Read more in the article: "".

Vacuum jars

This technique is most often used for medicinal purposes for pathologies of the musculoskeletal system, for healing joints, eliminating scars, improving blood circulation, and getting rid of subcutaneous fat. Following step-by-step instructions, anyone can handle this procedure:

We take suction cups: glass or latex ones with a volume of 40 to 200 ml are suitable for the back.
Lubricate the massaged area with oil, cream or Vaseline so that the cans can slide freely over the surface of the body.
By creating a vacuum, we place the cans on their backs.
We continuously move them, following the massage lines, in circular or spiral movements.

Author's methods

Supporters of a healthy lifestyle are confident that massage is a worthy alternative to expensive medicinal and even surgical treatments, so they are studying with interest the new proprietary techniques that are so popular today.

Mardinsky

A doctor with 27 years of experience, the head of massage centers shares his knowledge in a series of special video lessons, including those conducted online. In his technique, he combines elements of classical, sports and acupressure, recommending it after daily physical activity, for example, to summer residents.

Massaging the back according to Mardinsky begins with an impact on the muscles that support the spinal column, and then according to the classical scheme: lower back - thoracic region - cervical-collar area. At the same time, along with basic techniques, specialists carry out a deep study of trigger points that respond with pain to problems in the body. They are developed until the discomfort disappears completely.

The massage therapist views the back as a large reflex zone. By acting on it, you can get rid of headaches, relax the nervous system, normalize blood pressure and breathing, and strengthen the immune system.

Andrey Yakovlev's experience

Unpleasant sensations in the back, according to this master, are the most common disease. The reason for their appearance is prolonged muscle strain, which leads to hypertonicity and impaired blood supply. Because of this, tissues degrade, cartilage dries out, and ligaments and tendons lose elasticity.

All this creates conditions favorable for the development of osteochondrosis. Andrei Yakovlev is convinced that massage, which can be performed regularly at home, will help prevent back pain. Particular attention should be paid to the zones of transition from mobile to fixed structures. These are the articulation points:

spine and sacrum;
skull and cervical region;
thoracic and lumbar areas.

In his educational video “No Back Pain,” Yakovlev explains the basic techniques and shows how to carry out diagnostics: by feeling the muscles, pay attention to problematic painful areas, lumps, less mobile skin, changes in their color and temperature.

According to Jacquet

The technique appeared at the end of the 19th century and bears the name of its author - a dermatologist from France, who developed a special plucking massage technique. It is based on a deep grip of the structures of the back, which is briefly and quickly performed with the pads of the thumb and index finger. These techniques alternate with basic stroking, rubbing and kneading.

The procedure relieves muscle spasms, pathological adhesions and adhesions in fibers, cleanses the skin, opens sebaceous ducts, exfoliates the upper layer of the epidermis, and accelerates cell regeneration.

Cost in showrooms

Looking at the price list of salons in Moscow and St. Petersburg, you will notice that the price of one session varies depending on the type of procedure:

classic massage costs from 1200 rubles;
therapeutic – from 1500 rubles;
segmental – from 800 rubles;
honey – from 2000 rubles;
vacuum - from 1600 rubles.

For back muscle massage using Tibetan singing bowls, the price is negotiable.

Proper execution at home

It will be useful for each of us to learn basic massage techniques in order to help ourselves and our loved ones for free at any time. First of all, you need to adhere to the general procedure:

At the initial stage, classic stroking and squeezing are performed, relaxing the back muscles and preparing them for more intense work.
The main part is based on rubbing, warming up, pressing, patting and vibration. There is an impact on the deep muscles and structures of the back.
The procedure ends with a light soothing stroke.

During the session, remember that you always massage without affecting the spine, and the kidney area and interscapular area are worked with light superficial movements.

Special massagers will help you perform self-massage:

roller;
rubber balls with spikes;
hand-held vibration massagers with a built-in magnet and IR emitter;
butterfly massagers attached to problem areas;
Kuznetsov applicator in the form of a mat;
massage covers for the chair: from the simplest, assembled from many rotating wooden balls, to complex electronic devices that imitate classic massage techniques;
backpacks;
collars.

Don't be upset if you don't have anything like this at home. For back massage, you can use available tools: kitchen rolling pins, plastic water bottles, terry towels for rubbing, tennis balls, brushes with natural or silicone bristles.

Video materials

You can learn how to professionally massage your back with your own hands, without even taking a course. Just watch the training master classes offered by experienced massage therapists. For example, Nikolai Filimonov, who practices Western and Eastern massage techniques, teaches a simple relaxing technique

To establish contact with the patient, we place one hand on his head, the other on his sacrum, mentally tuning into a massage for a minute.
We perform a “wave” with the right hand, while the left one lies in the sacrum area.
Gentle stroking is carried out with soft, smooth circular movements, directed first from bottom to top, and then in different directions. We work with our palms and relaxed fingers.
We knead the tissues, creating a muscle roll and rolling the skin from the lower back to the shoulders.
We stretch the muscles diagonally using weights to relieve stiffness and pain in the tissues.

Such techniques will help you relax and relieve fatigue after a working day, giving you ease of movement, activity and joy of life.

Training lessons for beginners

The principles of vacuum massage and therapy come from traditional Chinese medicine. Today, cupping treatment methods have a scientific basis, the tools are becoming more complex and improved. Vacuum massagers are used in the professional field and…

Helped us:

Elena Mikheeva
Clarins Skin Spa Therapist

Elena Gorshkova
Body shaping and massage specialist Real Clinic

According to the masters, home massage is no less effective than professional massage, and it’s much easier to do. Typically, the procedure includes stroking, rubbing, patting and pinching of varying degrees of intensity. The main thing is to understand what and, in fact, why you are doing this, and follow the recommendations of doctors.

Please note that such manipulations are strictly contraindicated for people with skin and acute cardiovascular diseases. Feverish states are also not for experiments. "Also Do not massage areas with birthmarks and pronounced varicose veins, enlarged lymph nodes. Belly - during pregnancy, hernias, kidney stones, during menstruation,” warns Elena Gorshkova.

Before any self-massage, take a shower and remove foreign objects from yourself: rings, watches, bracelets. Use olive oil, you can mix it with essential oil. Work with both hands, if, of course, you want to properly work out all problem areas. Attention, always move from bottom to top - in the direction of lymph flow (unless the instructions indicate otherwise). This way you will intensify its flow, which will lead to the removal of old cells, metabolic products, and excess fluid.

As a rule, during a home procedure, blood circulation increases, muscle tension is relieved, and brain function improves. With the help of a home massage you can both invigorate and relax yourself. It's all about what moves you use. “Short, strong ones excite the body, and long, slow and more or less light ones, on the contrary, calm them down. Repeat the last 5-6 times,” teaches Elena Gorshkova.

1. How to do anti-cellulite massage at home

First of all, warm up your muscles in a hot shower and cleanse your skin with a scrub.
Then rub the problem areas with a brush or mitten until they become red.
Ready? Apply an anti-cellulite product to them.
Now start moving with stroking movements from bottom to top (start from your feet). Add pressure in the calf area to improve lymph and blood flow.
Gradually increase the pace and pressure. Keep in mind that even if only the upper thigh is affected by cellulite, you should still treat the entire surface of the leg.
Leave the areas of the lymph nodes, groin, popliteal and armpits untouched.
To make everything work, practice massage 2-3 times a week (30-60 minutes each). A course of 8-10 procedures is more than enough.

Result: Blood circulation improves, a lymphatic drainage effect appears, the appearance of stretch marks and “orange peel” is prevented, and volumes are reduced.

2. How to do a relaxing massage at home

Take a bath or shower to relax your muscles.
Now take the oil - cosmetic oil marked “Relax” will do just fine. And start applying the product with soft, non-pressing movements.
Move strictly from bottom to top.

Result: The general emotional state will improve, the muscles will relax, the lymph flow will accelerate, and therefore the removal of all harmful substances from the body.

3. How to massage your feet at home

Pre-steam your feet in a bath (you can add a herbal infusion to the water) and make yourself comfortable.
Ready? Dry your skin and apply any rich cream so that your hands glide well.
Start rubbing and stroking your feet, try to stretch each toe. Work in the direction of blood flow (read - towards the heart).

Result: A good relaxing effect is guaranteed. The thing is that there are energy channels on the feet: for example, the thumb is responsible for the head, and the middle index finger is responsible for the eyes. In addition, such self-massage improves blood circulation, prevents arthritis, and relieves fatigue, tension, and stress. And it strengthens the entire body as a whole.

4. How to do lymphatic drainage massage at home

Any techniques for kneading muscles are prohibited. Otherwise, the massage will interfere with the effective functioning of the lymph vessels, and the operation will fail.
Apply oil (warm if possible) to your skin.
Rub and stroke it with slow, smooth, soft movements - from top to bottom or in a circle. The procedure takes only 15 minutes, and it would be good to do it every other day.

Result:“This technique is a salvation for all those who have a sedentary job,” hints Elena Mikheeva. As a result, the functioning of the lymphatic system is normalized, immunity increases, skin elasticity improves, and swelling disappears. Cellulite prevention included. “Lymphatic drainage massage cleanses the body from the inside and normalizes the water-salt balance, thanks to which blood and lymph circulation improves,” adds Elena Gorshkova.

5. How to do lymphatic drainage massage at home

Cover the epidermis with tonic oil (look for the “Tonic” stamp on the product packaging).
Ready? Now, with both hands, begin to warm up the muscles with counter movements. Gradually move up from below.

Result: Immunity will improve greatly. This massage is also often used to prevent psycho-emotional disorders.

Now there is a lot of available information both on the Internet and in printed sources (books, magazines, manuals) on store shelves, and even videos teaching how to properly massage the back. Learning this manipulation is not difficult. But it is important to study in detail all the information and anatomy of the human body, at least its basics. Even a person who does not have a medical education can master this information. The main thing is to understand the first principle of any medical manipulation - “do no harm.” Of course, the ideal option is for a specialist to teach you classical techniques.

Do therapeutic massage at home only possible after a doctor's permission, because for some back diseases, massage is contraindicated, especially in the acute period. Therefore, it is important to know not only how to do massage therapy, but also when to do it. In addition, it is important to navigate the anatomical structures of the back and understand their relationship with each other.

What is a back?

The back is the back side of the body, located from the bottom of the neck to the border between the lower back and the sacrum. The back is formed by the spine with the posterior sections of the ribs and the soft tissues located on these formations. In its center there is a groove in which you can see the ridge and vertebrae. The back is limited on both sides by muscles that run along the back. The spinal musculature is represented by five layers of muscles. It maintains the torso in an upright position and active movements of the spine, raising and lowering the ribs, movements of the shoulders and arms.

Lymph from the vessels of the back is collected by the axillary and inguinal lymph nodes.

Basic techniques of classical therapeutic massage

To understand how to do it correctly, you should first master the basic massage techniques - stroking, rubbing, kneading and vibration.

Stroking is the sliding of a massaging hand over the skin with varying pressure, without moving the folds of the skin. There are several types of stroking, the main ones are: planar and grasping, and there are also tong-shaped, comb-shaped, rake-shaped and ironing. The main effect of stroking is the improvement of skin respiration.

Rubbing is the movement of a massaging hand, shifting and stretching the skin in different directions. It can be straight, circular and spiral, and there are also auxiliary types of rubbing such as “sawing”, “crossing”, “hatching” and others. Rubbing helps improve blood and lymph circulation in the massaged tissues.

Kneading, in which the massaged area is first fixed, squeezed, compressed and rolled out. This movement improves the contractile function of the back muscles, stretches shortened fascia and aponeuroses, relieves muscle tension and improves performance.

Vibration, in which the massaging hand transmits oscillatory movements to the body of the person being massaged. Vibration can be continuous and intermittent, labile and stable.

How to do a therapeutic back massage?

The person being massaged lies on his stomach with his elbows slightly bent and his arms along his body. Pillows or bolsters are placed under the patient's chest, abdomen and forehead.

The massage begins with superficial stroking, flat, deep and grasping. All movements are made with two hands. The direction of movement is from bottom to top to the supraclavicular fossa, then from the iliac crests to the armpits.

Both hands actively knead: ascending and descending, longitudinal and transverse. And again stroking. It is important to note that stroking is performed after each type of kneading to achieve complete relaxation of the back muscles before performing the next massage technique. When performing kneading, the area of the heart and kidneys is spared.

And the final technique is vibration. When massaging the back, chopping, tapping, patting, intermittent and point vibration are used. Moreover, there is vibration in the interscapular area, reducing the force of impact.

Finish the massage with superficial stroking.

For the best effect, massage is performed with special creams and oils that have a warming and tonic effect. During the hot season, you can use talc.

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Massage has been known for many millennia. It can confidently be called one of the oldest parts of medicine. With its help, you can solve various health problems and use it as prevention.

Back massage is popular, effective and very important. But is it possible to give such a massage to your loved ones yourself? Or help yourself with back pain and problems in this part of the body?

Indications

To avoid back pain, massage is used as one of the most effective means.

Therefore, most people start massaging their back when they experience discomfort, aches, osteochondrosis, and sometimes the inability to bend over, straighten up, and do even the simplest housework.

But in addition to the main thing - relieving pain, tension, preventing congestive processes in the back, avoiding discomfort at work and in everyday life, there are also a lot of other indications for which you can and should do a back massage:

To improve the functioning of the heart, cardiac muscle, lower blood pressure.
Better functioning of the whole body. Due to the fact that all useful substances are more quickly delivered to the organs.
Relaxation of the back muscles after hard work, constant sitting, or a working day.
Relieving stress and improving mood.
The functioning of the circulatory system is normalized. Vessels and capillaries are strengthened.
Headaches are reduced.
Weight loss.
The body as a whole is strengthened.

Back massage can help a person feel more comfortable and healthier. It is necessary and important, and correct execution can not only help treat the disease, but avoid many troubles in the future.

Contraindications

Massage is a great way to stay healthy. But back massage, like any treatment, has contraindications:

Massage should only be performed by a qualified massage therapist with medical education. Otherwise, you may cause harm. All serious therapeutic massages can only be done in medical institutions. Even in beauty salons you need to ask for certificates and diplomas, and it is best to perform cosmetic massages there.
If you want to give a back massage to your relatives or yourself, remember that these should be as simple and gentle movements as possible. No serious, painful or professional procedures should be performed.
Before a massage, you need to be sure that there are no injuries, injuries, moles, warts or other skin diseases on your back that can easily be injured during a massage.
In case of acute, inflammatory, or cancerous diseases, such a massage cannot be done.
If there are any blood diseases, the massage should be cancelled.
If you have any serious diseases of the heart, liver, stomach, kidneys or other organs, you cannot do a massage yourself.

Only an absolutely healthy person can do a massage on their own. It should have a preventive, relaxing effect.

Massaging your back can help relieve fatigue and pain after work.

But you don’t need to do it regularly on your own. After all, you can make mistakes that will lead to negative consequences in the future. Doing massage as a daily hobby or something you can do to help people is only possible after completing your medical training.

Technicians

To make a massage efficiently and effectively, you need to use the following techniques:

Stroking.

An important technique that is necessarily used in massage. It is not traumatic, delicate. This is done at the beginning and at the end of the session. With your entire palm you can stroke the length of your back, near the shoulder blades. These movements can be gentle or very intense.

Trituration.

An important and very intense part of the session. It is done from the spine to the sides, and the cervical and upper back are also well rubbed. Often this procedure for the upper back is a painful process.

Kneading.

It is carried out using two hands. Part of the skin is grabbed and kneaded well with your fingers. Produced from the middle of the back to the sides. Each piece of the back must be rubbed separately.

Pat.

Done using the palm of your hand. Sometimes, to make the effect softer, palms are placed one on top of the other. This procedure is performed on the muscles. No need to pat bones, kidneys, shoulders.

Vibration.

It is carried out using your fingertips; it should bring relaxation and pleasant sensations. They do it from the very bottom of the back to the neck.

Back massage at home

To make the massage enjoyable and useful, you need to follow simple instructions:

Choose the hardest bed you have at home. You can do a massage even on a regular table, it is important that it is large. But any surface must be covered with a clean sheet or blanket. You can place a bolster or pillow under your knees or head. It all depends on how comfortable the patient is.
The massage room should be warm, but never cold. You can turn on relaxing music, light candles or dim the lights. It is good to use an aroma lamp with citruses or any pleasant scent. This will help you relax as much as possible.
Wash your hands well with soap or use an antiseptic.
Take massage oil, you can use baby oils or even regular olive oil, pre-boiled. You need to apply oil to your hands to make the massage comfortable. Rub your hands and warm them.
First you need to do a delicate massage. Stroke your back from the lower back to the shoulder blades, all movements are soft and gentle. Do strokes with the whole palm.
Then place your palm with an edge and run both hands along the spine in this way. Intensively rub along the back with the edge, then reduce the pressure and expand the palms. Simply put, fold your hands into a “boat” and move it along the spine. But the important thing here is not to overdo it or be too pushy. If the patient complains of pain, it is better to reduce the intensity or stop doing it altogether.
You need to place your hands on the patient’s sides and make light movements, as if grasping the skin.
Using your entire palm, massage your shoulders in a circular motion.
Using your fingertips, slightly grasping the skin, you need to massage two parts of the back. Movements should not affect the spine and should not cause pain. On the shoulders, you can pinch more intensely.
You can massage your shoulders longer, pointwise, pinching, rubbing and stroking. After all, it is precisely because of our lifestyle, constant sitting, that our shoulders hurt very much. It is the discomfort in this part that people complain about the most.
The upper back can be massaged by clenching your hands into a fist. But the movements should not be strong, there is no need to put pressure on the spine, you need to massage above it, in the cervical region.
The massage should be completed by stroking the entire back.

Massage products yourself

Giving yourself a back massage is quite difficult. But you can help yourself with pain and relax your back.

To effectively massage your neck and cervical spine, wrap your arms around your neck.
Start massaging, rubbing, pinching. Do this with your neck.
And to massage your shoulders, grab yourself with both hands by the shoulders and start massaging and pinching.
It is also good to make circular turns with your neck, tilt your head, and you can often hear a characteristic crunch.
To massage your back, you need to put your hands on your sides, then grab yourself and start massaging from the sides to the top of your back.
There is no need to massage the spine - this is the prerogative of professional massage therapists. You can also step back 4 centimeters from the spine and massage your back from the waist to the shoulder blades.

A good technique is to massage your back with balls or plastic bottles filled with warm water. To do this, lie on the floor and place a hard ball under your back, maybe a children's massage ball with spikes. But the size must be large enough. And while rolling on the floor on a ball under your back, massage your back. Repeat this for about 5 minutes. The same can be done with plastic bottles.

Massage of the collar area can relieve or completely eliminate neck pain. Every person can learn how to properly massage the neck. Massage is one of the types of treatment at home. At the same time, it is not necessary to ask someone to massage your neck; there is a self-massage technique that is very easy to master.

There are many different techniques for influencing the neck muscles:

Standard massage (classical). This massage of the cervical spine is carried out according to all the canons, including various stroking, rubbing, light blows and vibration movements.
Acupressure. This neck massage technique involves influencing certain points of the body. Thanks to the effect, pain relief and relaxation are achieved.
Cosmetic massage. The purpose of this technique is to achieve a visual effect and smooth out sagging skin.
Massage for relaxation. The main goal is to remove stiffness from hardened muscles.
Massotherapy. Used in manual therapy as an additional remedy to the main treatment. Therapeutic neck massage is performed using special massagers.

When do you need a massage course?

Cervical massage can be used in many situations. You can massage your neck for hygienic purposes, to relieve tension, or simply to maintain muscle tone.

The cervical region is the most mobile and least stable. The vertebrae here are the weakest and any sudden movement of the head can lead to unpleasant consequences (compression of the cervical vertebrae, displacement of the cervical vertebrae). In a sitting position, the load on the neck increases. And if the load is prolonged, the consequences will not be long in coming.

The first manifestations of cervical osteochondrosis appear at a young age: pain, muscle spasms, lumbago in the neck.

It is especially effective and indicated for people with the following diseases:

Cervical osteochondrosis;
Frequent migraines;
Hints of spinal diseases;
Insomnia;
Vegetovascular dystonia;
High or low blood pressure;
Nervous disorders.

The right massage for the neck will give the desired result, which will be the normalization of the internal processes of the body, a surge of strength, a charge of vigor, and the elimination of pain.

The group of people who periodically need a massage course includes professions: teachers, office workers, drivers. A sedentary lifestyle negatively affects the health of the spine and often requires massage.

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Contraindications

Massage is a harmless and very useful thing. But for some people it can do more harm than good. It is contraindicated to massage the neck for people with diseases:

Hypertensive crisis;
Acute form of infectious diseases;
Various types of fevers;
Vascular diseases;
Bleeding, which can be caused by massage in any part of the body;
Diseases of the skin of the neck;
Injuries of the cervical spine;
Severe heart disease.

Massage is a pleasant procedure, but an unprepared body may experience discomfort at first. After the first session, neck pain often occurs. This means that the neck muscles were not ready for such a load, but this is normal.

The neck gradually strengthens and gets used to it.

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If headaches occur after a massage, this is a bad sign. Such reactions mean that either you took the wrong position during the massage, or the massage therapist used the wrong techniques. Perhaps the massage therapist was not a professional.

Massage technique

To properly massage your neck at home, you need to choose a comfortable position. It is best to sit down, bend your knees, keep your back straight, and your neck relaxed. If there is a pronounced pain syndrome, then it is better to change the sitting position to a lying position (on the stomach). To achieve the maximum level of relaxation, the neck must be unloaded, that is, something will have to be placed under the head. Before the massage procedure begins, you need to stretch the trapezius muscles and the back of the head in the neck area.

As a rule, massage of the neck and collar area at home is carried out by a massage therapist, but self-massage is also possible. The massage technique consists of four actions for the back of the neck and three for the front.

First we massage the back of the neck:
Stroking the back of the neck. Massaging should begin with stroking movements, as if covering the neck and performing movements from top to bottom.
Squeezing the back of the neck. The movements are performed along the same trajectory as the previous ones, but the hands are no longer turned with the palms, but with the sides, and the thumb is also used. Some pressure appears on the skin in order to “awaken” the muscles.
Kneading movements on the back of the neck. For such movements, all 5 fingers on each hand are used. First, the muscles are pinched, then slightly stretched in the longitudinal and transverse directions. Then you can make vibration movements.

Now it’s the turn of the front side of the neck. This massage needs to be done more carefully, because any incorrect movement or pressure can cause discomfort and will not bring any benefit.

The set of movements is more simplified in this case in order to protect the person being massaged:

Stroking movements on the front side of the neck. The area from the chin to the collarbones is massaged. Movements are smooth and soft.
Rubbing movements on the front side of the neck. Compared to the back of the neck, the area here is more sensitive, so much less force needs to be applied. The rubbing is much smoother.
Kneading movements on the front side of the neck. The entire area from the chin to the collarbones is massaged with all fingers from top to bottom, using vibration, but weaker.

This massage technique is used to relax muscles with cervical osteochondrosis, to alleviate the patient’s condition when salts are deposited in the cervical region. The duration of the procedure should be about 10 minutes.

Self-massage

But what to do if you can’t call a massage therapist? You can learn how to massage your neck yourself. The cervical spine lends itself to self-massage, in contrast to procedures such as massage of the spine of other sections.